Posture: Sit in a comfortable meditative seat.

Eyes: 9/10ths closed.

Mudra: Those who identify as male rest the right hand in the left with both palms facing up. Individuals who identify as female rest the left hand in the right. Point the thumbs away from the body. Place the mudra at the base of the ribcage in the center of the chest. The arms rest against the sides of the body.

Mantra: Gobind(a) Gobind(a) Haree Haree. Continue the chant without any break, allowing the breath to regulate itself.

The mantra is chanted in a monotone. See the musical notation. As you say the syllable, Go, pucker the lips, as if to kiss someone; on the bind, the tongue is pressed against the front teeth. As you say the word, Haree, the lips “smile.”